Pumpkin seeds—aka pepitas—are tiny but mighty 💪🌱
Here are some easy, tasty ideas you can actually use (snacks, meals, sweet & savory):
🎃 Pumpkin Seed Ideas
1. Roasted Snack (Classic)
- Toss pumpkin seeds with olive oil + salt
- Roast at 175°C / 350°F for 12–15 min, stirring once
Flavor twists: - Chili powder + lime
- Garlic powder + smoked paprika
- Cinnamon + a touch of honey
2. Salad & Bowl Topper
- Sprinkle over:
- Green salads
- Broccoli or cabbage slaw
- Grain bowls (quinoa, rice, farro)
Adds crunch + protein ✨
3. Pumpkin Seed Pesto
Swap pine nuts for pumpkin seeds:
- Basil, garlic, olive oil, parmesan, lemon
- Blend → great on pasta, chicken, or veggies
4. Yogurt, Oatmeal & Smoothies
- Stir into oatmeal or Greek yogurt
- Blend into smoothies for magnesium & zinc
- Add with honey + fruit
5. Baking Ideas
- Add to:
- Bread & muffin batter
- Granola or trail mix
- Carrot or zucchini cake
6. Savory Dishes
- Stir into sautéed veggies
- Add to rice or pilaf
- Top soups (especially pumpkin, potato, or butternut squash soup)
7. Pumpkin Seed Butter
Like peanut butter but nuttier:
- Blend roasted pumpkin seeds until creamy
- Add salt or honey
Great on toast or apples 🍎
8. Health Boost Uses
- Great for heart health
- High in protein, fiber, magnesium, zinc
- Helpful for blood sugar balance
Let’s do it all, nice and simple. Save-worthy stuff 👇
⏱️ 5-Minute Roasted Pumpkin Seeds (Air Fryer or Oven)
Ingredients
- 1 cup pumpkin seeds (pepitas)
- 1 tsp olive oil
- Salt to taste
Method
- Air Fryer: 180°C / 360°F → 5 minutes, shake halfway
- Oven: 200°C / 400°F → 8–10 minutes, stir once
Boom. Crunchy, done.
🌶️🍯 Sweet vs Savory Seasoning Chart
Savory
- Garlic powder + paprika
- Chili powder + lime
- Taco seasoning
- Rosemary + sea salt
- Parmesan + black pepper
Sweet
- Cinnamon + honey
- Maple syrup + pumpkin spice
- Cocoa powder + monk fruit sweetener
- Vanilla + cinnamon sugar
🩺 Diabetic-Friendly Ways to Eat Pumpkin Seeds
✔ Low carb
✔ High fiber
✔ Magnesium-rich
Best options:
- Plain roasted with salt
- Tossed on salads or veggies
- Mixed into Greek yogurt
- Pumpkin seed butter (no added sugar)
- As a soup topper instead of croutons
💡 Portion tip: 1–2 tablespoons at a time
🧒 Kids’ Snack Ideas
- Honey-cinnamon pumpkin seeds
- Trail mix (pumpkin seeds + raisins + cereal)
- Yogurt parfait topping
- “Green popcorn” (air-fried + light seasoning)
- Chocolate-dipped pepitas (tiny treat!)